CrossFit Salzburg – Kurs

Warm-up

15 Min Warm Up Trainer’s Choice (No Measure)

0 – 7

10 Burpees

20 sec Hollow Rock

20 sec Superman Rock

8 – 15

Good Mornings

Turn-around-Push-ups

Yoga Kamel

Shoulder Dislock regular + reverse Grip

CORE STRENGTH

Metcon (No Measure)

4 Rounds of:

20 sec. L- Sit on Kettlebells/Boxes

10 sec. Rest

20 sec. Chin Up Hold

10 sec. Rest

WOD

Metcon (AMRAP – Reps)

Conditioning

8 Rounds of:

45 sec. of work followed by 15 sec. of transition time to next station.

Station 1: weighted Pull Ups holding 20/14 lb. Med Ball between your legs.

Station 2: Unbroken Farmer´s Carry, 10 m shuttles, holding a 32/24kg KB in each arm.

Station 3: 20/15kg Plate Ground to Overhead.

(24 min. session)

Score: Your reps. of your lowest round!
Scale tasks as needed.

Weighted Pull Up/strict Pull Up/ strict banded Pull Up…

Make sure your arms are fully locked overhead on each rep of the G2OH.

Farmer´s Carry: 10m shuttle counts as 3 Reps.